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Episode Title: What Separates Everyday Runners from the Pros? with John Hawley

Guest: John Hawley, Professor and Director at the Australian Catholic University in the Exercise Nutrition Research Program

Episode Summary: In this episode, we dive into the physiology of what distinguishes elite marathoners from recreational runners with Professor John Hawley, an expert in exercise nutrition research. Professor Hawley discusses his recent research papers, A Race Within a Race: Starting Together, Finishing Apart, and The Molecular Athlete: Exercise Physiology from Mechanisms to Medals, covering key insights into performance, training adaptations, and race day strategies. Whether you're aiming to improve your race time or curious about the science behind high-level athleticism, this episode is packed with valuable insights.

What You Will Learn by Listening:

Key physiological differences between elite and recreational runners
The role of VO2 max and genetic factors in performance
How mitochondria and cardiovascular adaptations contribute to endurance
Why lactate threshold matters and how it affects your race pace
Practical tips for improving running economy and efficiency
The importance of self-reflection in identifying personal performance limitations
Training intensity distribution – how elites balance volume and speed
Nutrition and fueling strategies critical for marathon performance
The role of tendon stiffness, muscle fiber type, and biomechanics in efficient running
Impact of modern running shoes on race performance
Insights into gut microbiome, sleep, and recovery for athletic health
Tips for recreational runners on building volume, managing intensity, and enjoying the journey of training

Resources Mentioned:

The Molecular Athlete research paper
A Race Within a Race (available in the research database folder for subscribers)

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